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https://theperformancebalance.co.nz/

The Performance Balance, Auckland (2025)

01/12/2025

Perimenopause: Start Early, Feel Strong ✨

Perimenopause isn’t “one day when you’re old.” It can begin as early as your mid-30s (most feel it in the 40s) and last several years. The sooner you support your body, the steadier your mood, energy, sleep, and body composition.

What’s actually happening (plain words):
Your hormone network is a team—estrogen, progesterone, cortisol (stress), thyroid (metabolism), and insulin (blood sugar). When one drifts, the rest wobble. That’s why you can see weight creep, brain fog, headaches, anxiety, gut flare-ups, poor sleep, even if your cycle still looks “normal.”

Why start in the early stages of your life:
• Protect muscle, bones, and brain now, do you have a smoother transition later.
• Reduce visceral fat risk by stabilizing blood sugar early.
• Build stress-recovery habits before symptoms ramp up.

Red flags to watch (and track): 3pm crash, night sweats, new anxiety/irritability, heavy/long cycles, gut bloat after “normal” foods, stubborn midsection gain, 2–4am wake-ups.

You don’t need a perfect routine—you need a steady system: stress downshifts, protein-forward plates, blood-sugar rhythm, and strength you can keep on messy weeks! Get in touch for real results!

28/11/2025

Cardio Queens: Don’t Run on Fumes ⚡️🏃‍♀️

Going hard is awesome—going under-fuelled is not. When you hit cardio with an empty tank, you spike stress hormones, feel heavy-legged, burn into precious muscle, and end up with 9pm cravings. A pre-workout snack protects muscle, steadies energy, and makes the session actually feel good.

Your pre-cardio formula (simple):
• Carbs first for quick fuel + a little protein for muscle protection
• Low fat & low fibre (so your gut stays calm)
• Hydrate (300–500 ml), add a pinch of salt if you’re a salty sweater or it’s hot

Timing is also important:
• ideally 60–90 min before your session!
• if you are running out of time, 15–30 min before a light pre workout!
• Long cardio (>60 min): bring fuel (aim ~20–30 g carbs each 30–45 min): banana, dates, or chews + water

Women-smart notes:
• Muscle matters for metabolism, hormones, and confidence—don’t let fasted cardio eat it.
• Luteal/perimenopause: earlier caffeine cut-off, extra fluids, and a touch of salt can help you feel steady.
• Sensitive tummy? Keep it bland (banana, rice cake, yogurt) and chew slow.

Try this tomorrow: choose one snack from your timing window, drink your water, and notice how the session (and the rest of your day) feels. ✨

Follow for more and get in touch for real results!

28/11/2025

You’ve been diagnosed with IBS and told “that’s just how it is”with no real treatment plan, while simultaneously struggling with hormonal issues like painful periods, PMS mood swings, or difficulty getting pregnant. The chronic stress is weakening your gut lining (which is a muscle), creating a vicious cycle where poor gut health worsens hormone imbalances, which increases stress, which further damages your gut. You’re treating symptoms separately instead of addressing the root cause.

What is the solution?
Master the foundations first - Nutrition, Exercise, Stress, and Sleep - before diving into complex
treatments. Your gut microbiome can produce, secrete, and regulate your hormones through the “gut-hormone axis.” Specific bacteria in your gut (called the estrobolome) directly influence your estrogen
levels, while 90% of your mood-regulating serotonin is made in your gut, not your brain. Fix the foundation, and you create the environment for proper hormone production.

3 steps Plan:

1. Get a comprehensive stool test if you have both digestive and hormonal symptoms - this reveals the
bacterial balance, inflammation markers like beta-glucuronidase, and whether you have SIBO.

2. Implement the protocol - Optimize nutrition with omega-3 and omega-6 balance, exercise regularly,
manage stress through nervous system regulation, and practice strict sleep hygiene.

3. Address SIBO if present - Use breath testing to identify methane (constipation-type) or hydrogen
(diarrhea-type) overgrowth, then temporarily reduce FODMAP foods while eradicating bacteria and fixing root causes like low stomach acid or poor gut motility.

Professional Tip
“Concentration and Duration Rule” - You can’t avoid all environmental toxins (mold, plastics, stress), but what
matters is the concentration you’re exposed to and for how long. High concentration over long duration
creates the perfect storm for gut dysbiosis and hormone disruption. Don’t fear-monger yourself into perfection, but do assess what high-concentration exposures you can reasonably reduce in your daily environment.

Get in touch for real results!

27/11/2025

Women are trapped in a wellness industry that promises magical solutions while ignoring systemic barriers. Despite going to yoga daily, meditating religiously, and following every wellness trend, women still feel exhausted and unfulfilled. The industry is only accessible to the privileged few, while mothers have just 36 free minutes daily to themselves. Women internalize impossible expectations - be a high-achieving professional, exclusively breastfeeding, and getting kids to read by three. This creates a “faulty check engine light” of constant guilt that runs regardless of decisions made.

The Solution
Real self-care is a verb, not a noun and learning habits and healthy behaviours is what can make the difference!

Are you ready for the change? Get in touch!

25/11/2025

🥬 What actually happens in your body when you eat fermented foods?

Think kimchi, sauerkraut, kefir, kombucha, yoghurt (unsweetened) – they’re not just “trendy”, they’re alive. Here’s what they do inside you 👇

✨ 1. You send in more “good bugs”
Fermented foods contain live bacteria (probiotics) that can help top up the good microbes in your gut. More good bugs = better balance.

💨 2. Digestion gets a little easier
These microbes help break down food, which can mean:
• Less bloating for some people
• Smoother bathroom habits
• Better tolerance to some foods

🧠 3. Gut ↔ brain connection gets a boost
A happier gut can support better mood, focus and stress resilience over time (hello, gut–brain axis).

🛡 4. Your immune system gets extra support
Around 70% of your immune system sits in your gut. A diverse microbiome = stronger daily defence.

🥦 5. Nutrients become more available
Fermentation can increase certain vitamins (like some B vitamins + K2) and make minerals easier to absorb.

⚠️ Start slow
If you’re new to fermented foods, begin with 1–2 tablespoons a day and build up. Too much, too fast can mean extra gas + bloating.

Save this as a reminder that a spoonful of kraut or a glass of kefir isn’t just a side… it’s daily microbiome training. 💚

23/11/2025

Iron is a key mineral for women – especially if you have a menstrual cycle and/or train regularly. Every period = blood loss = iron loss. When you don’t keep up, your whole system feels it.

Low iron can show up as:
• Constant fatigue, even after sleep
• Brain fog + low mood
• Breathlessness with small efforts
• Hair + nails struggling
• Heavier or more exhausting periods

Support your iron daily:
• Include iron-rich foods most days:
🥩 red meat, lamb, liver (if you eat them)
🥬 lentils, beans, tofu, pumpkin seeds, dark leafy greens
• Add vitamin C to boost absorption: lemon, berries, capsicum 🍋
• Avoid tea/coffee 1 hr either side of iron-rich meals ☕️❌
• Ask your GP for a blood test if you’re always exhausted

Your tiredness isn’t “just how it is” — your body might be asking for better support, not more willpower. 💪

Save this for your next check-up & share with a friend who’s always tired.

22/11/2025

RED-S: When “training hard” slowly works against you 🩷🏋🏽‍♀️

So many women love pushing hard in the gym, on the bike, on the road… but if your fuel doesn’t match your training, your body can start to down-regulate. That’s where RED-S (Relative Energy Deficiency in Sport) shows up.

💡 What is RED-S?

RED-S happens when you don’t eat enough to cover:
• Your training
• Your daily life (brain, hormones, recovery, immune system)

It’s not just “low calories” – it’s a chronic energy mismatch.

Over time this can lead to:
• Irregular or missing periods
• Low energy, fatigue, brain fog
• Increased injuries, slow recovery, nagging niggles
• Sleep problems, low mood, anxiety
• Plateaus or drops in performance even when you’re “training more”

🧠 Why women who train a lot need to care

Your hormones, bone health, thyroid and nervous system are very sensitive to under-fuelling.
You can look “fit” on the outside and still be under-fuelled inside.

Think of food as part of your training plan, not separate from it:
• Pre-workout = power on
• Post-workout = repair + rebuild

Ignoring this is like buying a top bike and never pumping the tyres.

You don’t earn your food by training.
You fuel your training by eating.

If you love to push hard, especially as a woman, RED-S is a real risk when you under-eat, skip carbs, or “forget” post-workout fuel.
Start by nailing the basics: pre + post training, enough carbs, consistent protein, and proper hydration.

Save this post as your training-day checklist & share it with a friend who loves to train but always says “I’m just exhausted lately”. 🩷

20/11/2025

“Just tell me what to eat and I’ll do it…”
…and then the diet ends, life happens, and boom — back to square one 😅

Here’s the truth:
Diets are not designed for women’s real lives (or hormones).
They’re built on restriction, tiny portions, cutting carbs, banning chocolate… and relying on willpower until you “fail”.

You’re not the problem. The diet is.

Instead of:
❌ Less food
❌ Less joy
❌ More rules

Think:
✅ More nutrients (colour, fibre, healthy fats, protein)
✅ More variety (your body LOVES options, not the same sad salad)
✅ More real food (things your nana would recognise as food)
✅ More cooking at home (less mystery sauce from takeaways, more ingredients you actually chose)

This is how you:
✨ Support hormones
✨ Stabilise energy + mood
✨ Build a body that feels strong now and in 10–20 years

No 6-week punishment plan. Just long-term, delicious, woman-friendly nutrition. 💃🍽️

If you’re done with diets and ready to learn how to actually eat for your life, not for a challenge… Let’s talk and create a plan that works for you!!

#

18/11/2025

“Coffee making you anxious & crashy? 👀
Let’s talk MATCHA for clean energy 💚!

💚 What is Matcha?

Matcha is finely ground green tea leaves from Japan 🇯🇵
Instead of steeping the leaves like normal tea, you actually drink the whole leaf – which means more antioxidants, more nutrients, more benefits in each sip.

🌿 Where does it come from?

High-quality matcha usually comes from Japan (regions like Uji, Nishio, Shizuoka).
The plants are shade-grown before harvest – this boosts chlorophyll, L-theanine and antioxidants, which is why good matcha is bright, vibrant green (not dull or brownish).

✨ Why women love good quality matcha

A daily matcha ritual can support:
• ⚡️ Calm, steady energy – L-theanine + gentle caffeine = focus without the jitters or 3pm crash.
• 🧠 Better focus + productivity – great for busy workdays, mum-life, or study.
• 🩸 Blood sugar support – paired with protein and healthy fats, it’s a great swap for sugary drinks.
• 💆‍♀️ Stress & mood support – L-theanine can promote a calmer, more relaxed state.
• 💚 Antioxidant boost – supports skin health, cellular protection, and healthy aging.

👉 Tip: Choose organic, ceremonial or high-grade matcha for daily drinks. Look for:
Bright green, smooth texture, not bitter, and ideally sourced from Japan.

Swipe your coffee for a calmer kind of energy 💚
Matcha isn’t just “green coffee” – it’s a gentle daily ritual that can support focus, mood, skin and healthy aging… especially for women juggling 100 tabs open in their brain.

tag a friend who needs a calmer caffeine upgrade.

18/11/2025

✨ JOINT-KIND LATTE ✨
Because your joints deserve a cosy little hug too 💛

🫙 What’s inside:
• Light coconut milk
• Turmeric
• A dash of black pepper
• A little coconut oil
• Optional: cardamom

🧠 Why this combo is so powerful for joints & inflammation:

💛 Turmeric (curcumin hero)
Turmeric contains curcumin, a compound studied for its ability to help calm inflammation in the body. That can support stiff, achy joints and general soreness after long days or workouts.

⚫️ Black pepper (the booster)
Black pepper contains piperine, which can increase curcumin absorption several-fold – so adding just a pinch helps your body actually use more of turmeric’s goodness.

🥥 Coconut milk + coconut oil (gentle fat for absorption)
Healthy fats help your body absorb fat-soluble compounds like curcumin. Coconut also brings a soothing, creamy base that’s gentler on digestion for many people, while providing steady energy instead of a blood-sugar spike.

🌿 Cardamom (optional but lovely)
Cardamom has antioxidant and digestion-supportive properties, which means it can help reduce oxidative stress and keep your gut a bit happier – another quiet player in the inflammation story.

☕️ Perfect moment for this latte:
• After training or a long walk
• On cold, damp days when joints feel heavy
• Evening wind-down instead of another coffee

Your evening ritual can also be your joint-care routine.
Next time you crave something warm and creamy, skip the sugar-bomb drinks and pour yourself a Joint-Kind Latte instead. 💛

🔁 Save this recipe for later & share it with a friend who’s always saying “my joints are killing me”.

and

17/11/2025

Hey ladies guess who just arrived?? THE QUEEN OF SUMMER 🍓
Here are 3 recipes your body will live!!

1️⃣ Strawberry Smoothie

You’ll need (serves 1):
• 1 cup (120 g) strawberries (fresh or frozen)
• ½ cup (80 g) chopped zucchini (raw or lightly steamed + cooled)
• ½ cup + 2 Tbsp (150 ml) almond milk (or any plant milk)
• ¼ cup (60 g) coconut yogurt (unsweetened)
• 1 Tbsp ground flaxseed
• 1 tsp chia seeds
• 1–2 tsp maple syrup or honey (optional)
• Fresh mint or basil, a few leaves (optional)
• Ice cubes (if using fresh berries)
How to:
Blend everything until silky smooth.
Adjust thickness with extra milk if needed.
Pour into a glass, sip slowly, enjoy the glow. ✨

2️⃣ Strawberry Smoothie Bowl

Base (serves 1):
• 1 heaped cup (150 g) frozen strawberries
• ½ small banana (60 g), frozen slices
• ½ cup (40 g) frozen cauliflower (or extra berries)
• 1 scoop (25–30 g) vegan protein powder (vanilla/neutral, GF)
• ⅓ cup (80 g) coconut yogurt (unsweetened)
• ⅓–½ cup (80–100 ml) almond milk
• 1 tsp chia seeds
• ½ tsp vanilla extract

Toppings (mix & match):
• Sliced fresh strawberries
• 1 Tbsp pumpkin seeds
• 1–2 tsp h**p seeds
• 1 Tbsp shredded coconut
How to:
Blend the base with just enough milk to make it thick like soft-serve.
Pour into a bowl, add toppings, eat with a spoon and a smile 😋

3️⃣ Strawberry Milk (Dairy-Free)

You’ll need (serves 1–2):
• 1 cup (120 g) strawberries
• 1 cup (250 ml) almond or cashew milk
• 1–2 tsp maple syrup, honey, or 1 medjool date
• ½ tsp vanilla extract
• Optional: 1 tsp collagen or ½ scoop neutral protein
• Pinch of sea salt
How to:
Blend until smooth + pretty pink.
Strain if you like it ultra-smooth (optional).
Serve over ice or gently warmed (don’t boil).

✨ Why your body will love these
• Fiber + healthy fats → more stable energy and hormones
• Vitamin C + antioxidants → skin + collagen support
• Protein options → better satiety, recovery & muscle support

Follow me for more!!

17/11/2025

Hello to all mums out there, do you know Why Kids Should Learn Cooking & Nutrition Early 👩‍🍳🌈

Teaching kids to cook isn’t about perfect cupcakes—it’s about confidence, curiosity, and real-life skills they’ll use forever.

Why it matters:
• Better eaters: Kids who help make food are braver tasters (hello, veggies!).
• Less ultra-processed stuff: They learn what “real food” looks and tastes like.
• Math + science in disguise: Measure, mix, watch heat transform food—brains on!
• Culture & connection: Family recipes = stories, identity, quality time.
• Independence & safety: Knife skills, hot-pan rules, kitchen strategies!
• Budget smarts: Plan, shop, and turn leftovers into something new.

Make it easy this week (3 steps):
1. Pick a job: “Picker” (choose a veggie colour), “Washer,” “Mixer,” “Taste-tester.”
2. Build a rainbow plate: 1 protein, 2 colours, 1 smart carb.
3. Tiny tasks, big pride: Wash greens, tear herbs, stir eggs, assemble tacos, press the smoothie button.

Let them say, “Yes, chef!”—and watch picky eating fade, skills grow, and family mealtimes feel amazing. 💛

The Performance Balance

01/12/2025

28/11/2025

28/11/2025

27/11/2025

25/11/2025

23/11/2025

22/11/2025

20/11/2025

18/11/2025

18/11/2025

17/11/2025

17/11/2025

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